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12 Weeks 2 Lose It Challenge Day 1

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Posted by on April 16, 2016 in Uncategorized

 

12 weeks challenge – To Lose it

12 weeks challenge – To Lose it

I am re-sharing this post from last year, with minor edits for us to take on this challenge again. Yay girls, let’s do this.

Thank you for joining me in my journey. Again, just to remind you all, I am not a doctor nor a nutritionist. This is not a diet nor a weight loss programme. I will simply share what worked for me and what I intend to do, to reclaim health, re-tune my habits/lifestyle, and in turn lose the excess fat and get fit again. This is intended to support those who need that first step to jump start the change, and to also support each other during the next 12 weeks.

Join our group, click here>>>> Use it to Lose it with Raga (a closed door group only for women.

Do remember, we all are at different stages in our lives – so although we are embarking on this part of our journey together, there are many factors that will determine the results. So, no comparing. No cheating. No excuses. We will do it our way. I hope we all stay the course and make this work – whatever our individual goal.

One thing works universally for all – commitment. That is the key. It wont’ be easy, but it won’t be hard either. We will focus on re-tuning our thinking, making better food choices, adding activity to our daily lives and supporting each other to stay motivated.

Key is to work together and keep each other motivated, positively.

STOP THE EXCUSES PLEASE (This applies to me too) :

I AM TOO OLD: I was 42 when I first lost nearly 30 kilos and beat diabetes, liver diseases, kidney ailments and host of other imbalances my poor lifestyle had created. I did it through pure commitment. I found my age to be a major strength. My commitment levels are much stronger now.

I RUN AROUND ALL DAY AND YET I GAIN WEIGHT: Well, true, but that is not exercise love. Don’t assume or be in denial about activity. Set time aside each day for exercise in any form you are able to. For those with sedentary lifestyles, this is an absolute must. For those with active lifestyles, change the routine, push harder.

I HARDLY EAT ANYTHING: You do love, you do. There are some of us who have a regular high calorie, high fat diet. Some of us eat small meals, but snack a lot in-between meals, whereas some prefer smaller meals but will eat large portions of dessert. That’s how we get fat.It doesn’t just happen. Can we stop being in denial and don’t let yourself fall into a trap of ‘denial’. Remember, every morsel counts – stop yourself from eating that last piece of pizza, toast, snack from your kids, partners plate.

IT’S NOW ABOUT THE WEIGHT, IT IS ABOUT THE FAT: Let’s stop dwelling on this whole weight loss nonsense. Let’s focus on shedding that fat, losing those extra inches. We don’t all need to have amazing gym bodies. We need to have less fat in our bodies so we can be healthy and stay alive fully. Not on meds, not on insulin. But stay high on life.

WHAT WORKED FOR ME:

1.Re-tune the way I thought about food. We are not scrap yards – so why eat junk food? Seriously, as much as we love our fast food, there are better options available. I will avoid white bread, rice, noodles, pasta (unless whole wheat), sugar, dessert, carbs and sweets are out for me.

2.Eat 6 small meals per day: I divide my day into 6 blocks: Morning, Mid morning, Afternoon, Mid afternoon, Evening and Night and plan my meals accordingly. I eat frequently but make healthy choices. For snacks its mostly nuts, fruit, raisins, dry fruit. I do not indulge in cereal bars or anything that is processed – it has high sugar content that has its own impact.

2. Make small changes:

Did you know plates can have a huge role in our food portions? for instance, using a smaller plate helps with portion size (even if you fill it up, it is better than filling up a large plate with food), research shows that using coloured plates verses white plates can help with portion sizes. Avoid second helpings.
Diet coke? Aerated drinks/Energy drinks: These are all excess sugar we don’t need. Junk it. Drink plenty of water (nimbu pani). During my own journey I used to drink 10-12 glasses a day. Helps with detox, makes you less hungry and is extremely useful for digestion.
Plan weekly menu :I will plan my menu a week in advance, so I have no excuse to eat junk.
Maintain a Food/Drink/Activity Diary: I joined MFT (www.myfitnesspal.com) a free online diary to log in my food/drinks/activity and manage my calorie intake. You can find me there. My online name is ‘Raaless’. Happy to help you online when you log in as well.
Add Walk walk walk to your day: I bought myself a pedometer (fitbit) and ensured that I measured number of steps. I started with 5000 steps a day, and slowly built it to 12k-15k a day. It is a great game you can play with yourself. It will come as a surprise to many how little we walk each day, and how much fun it can be to track steps.
Love yourself: Learning to love myself was most important. We forget the most important person in our lives – and that is ourselves. Less stressing about things, finding time to do little things for myself – sleeping better (8 hours atleast ) and not worrying about every thing in life. All that is so critical as well.
My story so far:

“A Ticking Time Bomb”.

That was the blunt description given the mounting problem of Type 2 Diabetes within the South Asian Diaspora community in the United Kingdom a few years ago.

According to research, immigrants to the UK from India, Pakistan, Bangladesh and other nations from South Asia are six times more likely than the indigenous white population to develop Type 2 Diabetes.

Whilst current evidence is inconclusive as to why British Asians are more susceptible to the disorder, medical experts have pointed to the twin evils of a diet high in carbohydrates and saturated fatty acids (all those chapattis and rice dishes) as well as alarmingly low levels of physical activity, especially among older South Asian women, as two of the most significant contributory factors to a problem that is certain to put a huge burden on families and the community at large.

Alarmingly, there is widespread ignorance about Type 2 Diabetes within the community, according to medical experts, which threatens the lives of thousands.

Mumbai-born, with ten amazing years in New Zealand, now North London-based marketing and advertising expert , Raga D’silva was among those ignorant masses.

The 45-year-old mother of twins, whose family had a history of Diabetes, was diagnosed with this illness in 2012. The news brought about a radical change in Raga and has inspired her to help others with Diabetes and raise awareness.

Raga is the Asian Ambassador for Diabetes UK.

 
2 Comments

Posted by on April 11, 2016 in Uncategorized

 

The Struggle to lose weight is Real

The Struggle to lose weight is Real

In 2012, I was the biggest I have ever been. I was this 90 kilo (198 lbs/14 stones) person who I couldn’t recognise anymore. Not only had I changed physically; but every bit of me had changed – emotionally and in spirit I was a different person. I lacked self esteem, I lacked self confidence, I behaved much older than my age, I hid in the comfort of my food, the tents I wore for clothes and my constant self deprecating jokes. I was heavy in more ways than one.

The struggle to lose that weight is real. The weight in the physical sense as well as the emotional sense. I struggle even now. I have gained a dramatic 24 lbs (10 kilos) over the last year due to many reasons – this time a physical injury and some emotional issues. The cycle continues. I have re-committed to my health and the starting point is to drop this excess fat that I seem to be carrying. I have given myself 12 weeks to get there.

Here is what I have learnt from experience:

  1. Losing weight is a commitment – you have to feel it in every cell and have to be ready for it. It can’t be ‘maybe’, ‘not today’, ‘perhaps tomorrow’. Commit to yourself and do it. It’s my biggest failing. I fear it the most. Can I do this? I ask. Yet I remember I was there not so very long ago. If I could do it then, I can do it again.  (I need to follow my own weight loss tips from that time I lost 30 kilos)
  2. It’s a family commitment – you can’t feed others junk and eat healthy yourself.  The junk needs to disappear from your pantry, from the snack boxes, from the refrigerator, from everywhere. Just stop buying any thing can makes you feel guilty. I stop buying chocolates and ice creams for the kids. I know it’s only an excuse for my own indulgence.
  3. Exercise and Food go hand in hand: It is so critical to not just exercise but to also eat healthy. It is important to stay active – exercise in any form is important. Even a simple 20 minute walk can reduce our risk of lifestyle diseases.  Calories need to be burnt on a daily basis. I learnt that when I skip exercise, no matter how healthy I eat, it starts showing on my body. The fat creeps back slowly.
  4. Get rid of fizzy drinks. Water is the key: I drink a lot of water. Hot. Cold. Water with lemon. Warm water with honey.It helps me stay hydrated, fills me up and also helps detox. I fully avoid energy drinks, water with sugar, aerated drinks.
  5. Get up each time you fall: I have fallen so many times that each time I fall, I want to stay there in the comfort of that feeling of nothingness forever. It’s such a struggle at that time. Every thing around me goes dark. The pain, the guilt, the challenges are real. I feel alone. I can’t bring myself to meet anyone, cannot motivate myself to go to the gym. I cope by keeping my head down and working working working and then indulge in secret snacking. It’s truly real. The struggle.

I have learnt that no matter how hard I try to let go, the commitment is a decision that I have to make to myself. I have to re-learn to give myself permission to be happy. To let go of all that does not serve me emotionally, spiritually and physically anymore. I have to learn to let go of my own fears; whatever they are.

I have to re-learn to accept that it is a real struggle. I/we have to BE that warrior that I am, that we are, and overcome that struggle with the only way we know. By owning it and by conquering it. 

My story so far:

“A Ticking Time Bomb”.

That was the blunt description given the mounting problem of Type 2 Diabetes within the South Asian Diaspora community in the United Kingdom a few years ago.

According to research, immigrants to the UK from India, Pakistan, Bangladesh and other nations from South Asia are six times more likely than the indigenous white population to develop Type 2 Diabetes.

Whilst current evidence is inconclusive as to why British Asians are more susceptible to the disorder, medical experts have pointed to the twin evils of a diet high in carbohydrates and saturated fatty acids (all those chapattis and rice dishes) as well as alarmingly low levels of physical activity, especially among older South Asian women, as two of the most significant contributory factors to a problem that is certain to put a huge burden on families and the community at large.

Alarmingly, there is widespread ignorance about Type 2 Diabetes within the community, according to medical experts, which threatens the lives of thousands.

Mumbai-born, with ten amazing years in New Zealand, now North London-based marketing and advertising expert, Raga D’silva was among those ignorant masses.

The 46-year-old mother of twins, whose family had a history of Diabetes, was diagnosed with this illness in 2012. The news brought about a radical change in Raga and has inspired her to help others with Diabetes and raise awareness.

Raga is the Asian Ambassador for Diabetes UK.

Watch my  media interviews for some simple tips.

 

 
3 Comments

Posted by on March 28, 2016 in Diabetes, Exercise, Motivation, Uncategorized

 

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100 things I wish I’d known about living with Diabetes – TV ad

 

100 things I wish I’d known about living with diabetes’ is a book full of tips written by people living with diabetes, for people living with diabetes. Covering everything from going on holiday to eating out, working out and managing diabetes with work, relationships and more, it’s packed full of useful tips and handy hints for every part of life with diabetes.

What is the book?
It’s called ‘100 things I wish I’d known about living with diabetes’ and it’s a collection of the most useful tips for living with diabetes, written by the people who know best – people with diabetes and their families.

The book also has information about Diabetes UK’s services and support for people with diabetes and their loved ones.

Who is the book for?
Anyone who has any form of diabetes or is affected by diabetes – partners, family and friends of people with diabetes will find it useful, too. Whether you’re newly diagnosed or have been living with diabetes for years, we hope you’ll discover new and inspiring tips that you find helpful in everyday life.

How can I get the book?
You can order it free here https://100things.diabetes.org.uk/. If you know someone who might also find the book useful, let them know they can order their free copy as well. (this is available only in UK).

What kind of tips will I find in the book?
Tips that can help you in all kinds of everyday situations from knowing the local word for carbohydrate when you go on holiday to knowing the best time of day to buy shoes for the best fit. The book includes tips covering eating out, working out, and managing diabetes with work, study, relationships and more. The book is divided into five handy sections to help you find the tips you’re looking for quickly and easily.

How were the tips chosen?
We asked everyone living with diabetes to send in their tips and received over 1,100. We checked each tip with our clinical team, and our panel of people with diabetes helped us to choose the final shortlist based on the tips that would be most useful to people affected by diabetes.

My story so far:

“A Ticking Time Bomb”.

That was the blunt description given the mounting problem of Type 2 Diabetes within the South Asian Diaspora community in the United Kingdom a few years ago.

According to research, immigrants to the UK from India, Pakistan, Bangladesh and other nations from South Asia are six times more likely than the indigenous white population to develop Type 2 Diabetes.

Whilst current evidence is inconclusive as to why British Asians are more susceptible to the disorder, medical experts have pointed to the twin evils of a diet high in carbohydrates and saturated fatty acids (all those chapattis and rice dishes) as well as alarmingly low levels of physical activity, especially among older South Asian women, as two of the most significant contributory factors to a problem that is certain to put a huge burden on families and the community at large.

Alarmingly, there is widespread ignorance about Type 2 Diabetes within the community, according to medical experts, which threatens the lives of thousands.

Mumbai-born, with ten amazing years in New Zealand, now North London-based marketing and advertising expert, Raga D’silva was among those ignorant masses.

The 45-year-old mother of twins, whose family had a history of Diabetes, was diagnosed with this illness in 2012. The news brought about a radical change in Raga and has inspired her to help others with Diabetes and raise awareness.

Raga is the Asian Ambassador for Diabetes UK.

Watch my interviews for some simple tips.

 
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Posted by on February 16, 2016 in Uncategorized

 

So, you think you want to lose weight?

So, you think you want to lose weight?

It must be New Year my head said, when at the beginning of this week I had an almost “auto-like” feeling transmitted to me – time to lose it. I have lost many things this year, but the weight. That stayed :-). 

May be I tried too hard, but perhaps I tried all the wrong things. May be that was the problem – I “tried” to lose weight.

Losing weight is causing me to lose my mind, nearly. I seem to be in this state of absolute weightlessness when it comes to losing weight. Things I tell myself when I am ‘not’ in that frame of mind:

  • I will start tomorrow. So today, let me binge. After all tomorrow I have to give it all up.
  • Just one – That one chocolate, one biscuit, one glass of wine, that one …  is not going to cause me to gain weight. After the first one, it stops to matter any way.
  • I have worked so hard this week, I have earned this extra dessert, or two, or three .
  • I am so sad today, my close FB friend lost her close FB’s friends contact details. I need to drown my sorrows on her behalf. Let’s drink?
  • Today was the best day of my life – I nearly won an award (I was nearly shortlisted, so let’s celebrate today). Chocolates, ice creams, wine, and even a late night. Let me sleep only 2 hours, so I can then sleep through the entire day tomorrow and skip breakfast and lunch

Then one morning I decide this is it and go for it. I have endless days and evenings  at the gym –  I give up alcohol, my favourite ice creams, skip bread, white rice, butter; all that which I am told is bad food, high calorie stuff that causes me to get that extra tyre. I do it religiously.

Then suddenly one day I wake up with an excuse. No matter how hard I try, I SLIP. This slip is more slithery than the banana slip, because you can stay down for days without realising it.

It’s a scary place to be, because this kind of slip brings in many other emotional issues as well. Guilt, shame, failure, embarrassment, self loathing, low self esteem, and fear. Huge fear of failing.

So, you think you are are ready to lose weight? Think again. And think very carefully. Because it is not an easy path. It is not that hard either. But it will take every bit of you to stick to your promise to yourself. You will be faced with the biggest demons ‘your excuses”.

Weight loss requires one thing, and only one key thing. Forget all the rest. Forget what you read earlier, what someone told you, what even I said earlier.

The only thing you need if you really want to lose it, is COMMITMENT. Total commitment to yourself. And if you can do that, you  are ready to lose it. Let’s go for it? Together? Come join me … And this time, it will be the weight that we will lose. 

My story so far:

“A Ticking Time Bomb”.

That was the blunt description given the mounting problem of Type 2 Diabetes within the South Asian Diaspora community in the United Kingdom a few years ago.

According to research, immigrants to the UK from India, Pakistan, Bangladesh and other nations from South Asia are six times more likely than the indigenous white population to develop Type 2 Diabetes.

Whilst current evidence is inconclusive as to why British Asians are more susceptible to the disorder, medical experts have pointed to the twin evils of a diet high in carbohydrates and saturated fatty acids (all those chapattis and rice dishes) as well as alarmingly low levels of physical activity, especially among older South Asian women, as two of the most significant contributory factors to a problem that is certain to put a huge burden on families and the community at large.

Alarmingly, there is widespread ignorance about Type 2 Diabetes within the community, according to medical experts, which threatens the lives of thousands.

Mumbai-born, with ten amazing years in New Zealand, now North London-based marketing and advertising expert,  Raga D’silva was among those ignorant masses.

The 45-year-old mother of twins, whose family had a history of Diabetes, was diagnosed with this illness in 2012. The news brought about a radical change in Raga and has inspired her to help others with Diabetes and raise awareness.

Raga is the Asian Ambassador for Diabetes UK.

Watch my interviews  for some simple tips. 

 
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Posted by on January 6, 2016 in Diabetes, Diet, Uncategorized

 

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What holds us back?

What holds us back?

We will all start the new year with new goals, commitments, make promises to ourselves – all of which we will very quickly start making excuses for and very quickly forget. After all, isn’t that what new years are for? 🙂

We want things to change for us. We seek transformation. We all want new beginnings.  Yet, something holds us back.

I have had enough years in my life to know the reality from the illusion. I have made numerous excuses over the years. Most of it I have absolutely believed in until I have reflected over a glass of … *cough cough.

So, what holds us back?

The answer, is not in the ‘what’, it’s in the ‘who’.

Who holds us back? I, me, myself. We hold ourselves back. The reasons may differ for us individually; however on reflection and discussions with various people around me, I discovered 3 key reasons, which I am sharing:

Self limiting beliefs: We totally allow ourselves to believe that what we cannot do. See? We speak to ourselves – in a negative manner. Even when we positively affirm that ‘the sky is my limit’, we set ourselves limits. We make excuses for not making changes – whether it is of mind or body or soul. How many times have I said, “I am travelling hence not able to make right choices of food. My life is so busy I am unable to exercise. It’s Diwali, I can’t help but eat all those goodies. I haven’t seen my friend in years, so I need to binge”

We limit ourselves and we absolutely believe  that is right for us. We tell ourselves constantly that we don’t deserve it. And we allow other people’s negative energies and talk dictate what is right for us. We allow ourselves to be held back.

The first thing I did for myself was become ‘free’, which means exactly that. ‘Free”. I live my life fully on my terms (that’s not always a good thing 🙂. When I find myself speaking negative, I stop. It’s hard. It’s a continuous cycle because it’s taken years of practice to be negative to myself, and therefore I am very aware that it won’t change overnight.

Our fears: We are all so fearful of fear. We fear failure. What if we start something and fail at it. That’s a scary place for us. We even fear success. What if we succeed and then what? Will that mean we have to keep succeeding? That’s a scary place again. We fear pain, we fear emotions, we fear feelings, we fear change, we fear hurt. Yet, we want it all. Yet, we know that without pain we will not be able to achieve what we seek. Our fears hold us back for sure.

Imagine going to the gym, listening to your favourite tunes on your iPhone, getting on the treadmill and walking at a speed of a snail. And then thinking ‘hey, I exercised today’. But over time we see no change. No pain. No gain. The real achievement is when you get into that gym and sweat it out with the max you are able to, completely outside your comfort zone; come out of that gym feeling like a warrior. That is pain. But that brings change.

What if we stopped fearing? What if we let them go – one by one, gradually. Be in a state of great intent and purity. Nothing matters then. Except our own transformation.

Our environment: We allow our environment to hold us back.We worry about what society will think. You know I dreaded going to the gym for years after I gained weight, worrying about what the others at the gym will think. It took me months of focussing on myself to realise that no one was even worrying about me. They were worrying about the same thing :).

We create our own environment. Look around you, the people you hang out with are a direct representation of the environment you have chosen to create for yourself. If you are amongst positive people, every bit of your life will be upswing and positive. Negative people have the same impact – but in the opposite way. When we start allowing the environment to dictate who we should be, that’s when we know that we are holding ourselves back.

Be in a place that represents you fully. The fact that you are reading this blog demonstrates that you want to make that change, that transformation – of reclaiming health, reclaiming life, of living each day with the best intent to make a true difference to your life and others. Come and join me in that pursuit and let’s support each other in that transformation.

My story so far:

“A Ticking Time Bomb”.

That was the blunt description given the mounting problem of Type 2 Diabetes within the South Asian Diaspora community in the United Kingdom a few years ago.

According to research, immigrants to the UK from India, Pakistan, Bangladesh and other nations from South Asia are six times more likely than the indigenous white population to develop Type 2 Diabetes.

Whilst current evidence is inconclusive as to why British Asians are more susceptible to the disorder, medical experts have pointed to the twin evils of a diet high in carbohydrates and saturated fatty acids (all those chapattis and rice dishes) as well as alarmingly low levels of physical activity, especially among older South Asian women, as two of the most significant contributory factors to a problem that is certain to put a huge burden on families and the community at large.

Alarmingly, there is widespread ignorance about Type 2 Diabetes within the community, according to medical experts, which threatens the lives of thousands.

Mumbai-born, with ten amazing years in New Zealand, now North London-based marketing and advertising expert , Raga D’silva was among those ignorant masses.

The 45-year-old mother of twins, whose family had a history of Diabetes, was diagnosed with this illness in 2012. The news brought about a radical change in Raga and has inspired her to help others with Diabetes and raise awareness.

Raga is the Asian Ambassador for Diabetes UK.

 

 

 

 
2 Comments

Posted by on December 30, 2015 in Exercise, Uncategorized

 

How to lose weight the smart way – a letter to a friend

How to lose weight the smart way – a letter to a friend

Raga D'silva

A friend with whom I shared  my food log with (www.myfitnesspal.com) commented on how little I ate. I also noticed that she had a few issues dealing with her weight loss — I shared my thoughts through an email…..here it is.                                 

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Posted by on March 9, 2015 in Uncategorized

 

Don’t Think It Will Never Happen To You

Don’t Think It Will Never Happen To You

Growing up, I had a different kind of struggle with my weight. If anything, I was constantly teased about the ‘lack of fat’ on my bones. A big point of discussion at family gatherings of course. ‘Who will marry you‘?, ‘Oh, look at you, how thin you are, doesn’t your mother feed you‘, or even better ‘How will you be able to bear any children‘.  My entire family and close circle worried for me. And, inside me I had automatically tuned in to the fact that I was thin and I was going to be skinny all my life.

So, life’s indulgences and biological factors did not bother me much. Life went on. I thought like a skinny person to be honest. I ate well, exercised lots, and looked after myself. Until things changed. Life took over. I got married, had kids (oh yea, the skinny girl bore TWO babies, thank you aunties), got busy with two jobs plus bringing up kids in a new country, a hectic social life, and the struggles of being in a new country, which many of you will relate to! Mentally I was still skinny, but physically I was getting bigger on a daily basis almost. That was not by design, but by pure neglect.

Very soon, a healthy upbeat person like me turned into a very unhealthy, obese person, and the physical changes brought in their own set of problems – that of low self-esteem, very dark days, lack of confidence, self neglect and abuse. The skinny girl in me started thinking like an out-of-control person. Every thing I did was exaggerated. Eating, drinking, decisions, choices. Everything was killing me, slowly. And it nearly did.

The point of this post is simple – that this can happen to anyone of us. Those of us who are young and think this can never happen to me, or I will never let this happen to me, please sit back and think about how you are looking after yourself and your life. Are you taking it for granted? Are you seriously living a healthy lifestyle? What are the food choices you make for yourself and your family on a daily basis? What about activity? Do you lead an active life? Does exercise in any form play a role in your life? Are you a good role model for your future generation?

I went to a dark place for a long time, until I was given a diagnoses that shocked me and got me off my a###. I was very fortunate. I was given a second chance. Many won’t have that second chance.

I make better food choices now. My family supports me in this lifestyle. I still eat really well, but I make better choices. Exercise is part of my daily life. I am no longer the skinny girl that I used to be. But I am a healthy middle aged woman, with a life time ahead of me. In my own humble way I make an attempt to share my lessons with those who can gain from it.

I am running my first half marathon, at the #BrightonHalfMarathon on Sunday, 22nd February, in memory of my dearest mother who passed away due to complications of diabetes, and for all those who can prevent this lifestyle related illness taking over their happy lives.

I will be 45 years old in February. A birthday I may not have seen. I am grateful for this second chance. Making these choices is not easy once we get used to the indulgences and temptations, but it’s essential. Running is not easy. Running 21 kms (13.1 miles) is tough for even seasoned runners. But, life is about pushing your own boundaries, learning that you can do more than what you think you can.

Wake up now, before it does get too late.

Please do support my run for diabetes : For those keen to support me and Diabetes Uk, please visit www.justgiving.com/wildestdreams and make a donation. Any contribution will be most appreciated.

love and blessings.

Raga xx

 
4 Comments

Posted by on January 27, 2015 in Uncategorized

 

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Six Simple Steps to Dropping 4 sizes in 6 Months



For me it was never about dropping sizes, it was simply about regaining my health. But dropping sizes has sure helped! From size 21 to a size 12 in a short time sure brought a smile to my face!
 
New Year resolutions and all — I have had a few people message me asking me for support in their own journeys. I thought it may be an opportune time to just give 6 simple steps to losing that waist size … and regaining whatever it is one is seeking….
 
 

Step one: 
Track What you put into your body


Managing your intake (food, beverages)
log on to www.myfitnesspal.com.

It is website to track calories. (Don’t worry about what others say about counting calories……for the time being simply do it). It’s free. It’s polices your intake, without anyone else knowing about it. It’s yours, it’s private. EVERY morsel that you intake, you add in there, so you know how many calories you eat every day. For average women over 25 yrs , they can about 1200-1500 calls should be enough (including the beverages we consume). 

I would constantly say ‘I don’t each much” until I started tracking the calorie intake. I was in for a rude shock. I was eating food equivalent for 3 women every day. You will be shocked how much we actually eat – little morsels, little extras here and there all add up.

Step two
Start walking – Start moving your body: Not just from the bedroom to the refrigerator please.

Start walking….with 20 mins, then build it to 30 mins a day at a steady pace. Slowly keep increasing the time. Increase the intensity.

Join the gym and start doing some strength training, all the better….

Step three:
Sleep well. Try and get at least 8 hours of sleep…every night please (not every week!)

Sleep is so under valued, but is the most necessary for all of us. A well rested body can do much more — requires less food, has more energy to do things …..





Step four:

Think positive. Surround yourself with positive people. Not those who suck the energy out of you.

Most of us, rush to the refrigerator when we feel low. Try and be happy, (life is full of ups and downs and it is not easy) so surround yourself with positive people. This is very critical.

Not those positive types who need to eat and drink to feel positive – if you know what I mean.

Step five:
Educate yourself about food and nutrition

If you are reading this, chances are you have access to internet and the information world. The best thing  one can do as we go on this journey of lifestyle change, is to educate ourselves about food and nutrition. Learn to read labels at supermarkets or when you buy groceries. Make sensible decisions. Just because it is commercialised, it doesn’t mean it is good for you. 

For example: (a detailed blog on this to follow)
stay away from sugar substitutes. 
stay away from ‘diet’ drinks
stop buying processed food (and convenient foods)
eat simple food but home cooked.
low fat is not necessarily fat free or good 

Step six:
Keep loving yourself


Keep loving yourself…..I have to remind myself every day that I am the most important person in my life. My happy self brings in happy energy around me…and to me spreading happy energy is what keeps me going.

Keep a log…you will start noticing small changes initially. Until in about 3 months, you will start receiving compliments as others will notice it as well…!!!Take plenty of pictures…I swear I have loved seeing my “before and after” .. it’s an amazing feeling to see the progress one has made and how we can change things if and when we take control.

With love and best wishes to all….Keep walking…keep logging…keep loving….keep happy…stay beautiful (inside and out) xxxx

 
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Posted by on February 20, 2014 in Uncategorized

 

Sabotager To Be or Not to Be

SEVEN weeks since my beautiful,  angelic mother passed.  Her death was sudden.  So many things left unsaid, unanswered, unsorted. Too many regrets. She was meant to spend Christmas with us, and then celebrate my children’s 16th birthday (next month) who were her babies. The loss is deep. The loss immense, it’s intense. Unbearable at times. Left a BIG hole. Biggest ever so far. 

Typical things I heard my family and friends say (and God bless you all for that):

– Don’t cry, let her soul rest in peace
– This pain will pass, and you will only remember the happy times
– Stay happy for your children
– We all lose our mothers some day, so just stay strong, its part of life.

I took in all in, and felt the pain, tried not to shed tears with all the expectations around me, and mostly tried to stay strong.  But, something’s got to give! So, I became a self-sabotger! 

I smoked, I drank so much that one day I blacked out, and I ate and ate and ate…..! The more I ate, the more I felt weak, ugly, felt like a loser…. I simply did not care….

I said “F***K” off to all those who reminded me that:

– I was diabetic and had to take care of my health
– I needed to look after myself and look presentable
– I had children to worry about

Until, I woke up weighing five kilos more than I did on 28th October, feeling miserable, lost, and deeply upset with myself for being a self-sabotager.  I decided not to be hard on myself. It dawned on me that there will be many of my loved ones who will be dealing with similar issues, particularly during the festive period.  Festive times also bring its own amount of stress. Statistics show that divorce/separation rates are higher during this time. Christmas, a celebratory time for some, is also a grieving time for many.

I realised that grieving does not mean being silly, sad and hurting oneself.   Grieving is to simply accept and let go of the person who won’t be present in our lives any more. And to live with beautiful memories. To live our lives each day with absolute honesty, sincerity, and authenticity is our responsibility. To keep their memories alive with our behaviour, every moment, every day is also our responsibility.

Losing anyone is not easy – whether in death or through a break-up.  And when someone is going through such challenging times, all we should do is hold their hand and give them support. That’s all I have needed, and I got that in plenty from my loving family and special friends.

I had to remind myself that I am the most important person in my life and that I had to be self-responsible.

So, as a reminder to myself and my friends who are on a similar journey, I have put together FIVE simple thoughts :

1) Make peace with yourself – most critical
2) Let go of all that you do not need to take forward in 2014! (I normally write all of the things I don’t want on a piece of paper and put it in an envelope and either burn it, or chuck in the bin)
3) Find one thing to do, just for you.
4) No binge eating, or drinking!
5) Find one person who is lonely this season, and just be there for them.

Wishing all my friends, loved one’s a wonderful and safe time.

God bless all.

 
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Posted by on February 20, 2014 in Uncategorized

 
 
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